High Protein Veggie Chilli with Cauliflower Couscous
PLEASE MAKE SURE YOU WASH THE FRESH FRUIT, VEGETABLES AND HERBS BEFORE YOU START.
 |
COOKING TIME |
| 40 Mins |
DIFFICULTY
| INGREDIENTS | 2p | 4p |
| Cauliflower | 1/2 | 1 |
| Sweet potato | 250 gram | 500 gram |
| Red onion | 1/2 | 1 |
| Garlic | 3 cloves | 6 cloves |
| Lime | 1/2 | 1 |
| Spring onion | 2 | 4 |
| Diced Tomato | 400 gram | 800 gram |
| Black Eyed Beans | 400 gram | 800 gram |
| Spice mix ( cumin, paprika, cinnamon, cayenne) | 1.5 tbsp | 3 tbsp |
| Curry powder | 1 tsp | 2 tsp |
| Chilli | 1 | 2 |
| *Olive oil | 4 tbsp | 8 tbsp |
* PRODUCTS ARE PANTRY ITEMS AND ARE NOT INCLUDED IN THE BOX NEITHER ARE SALT AND PEPPER
Nutrition per 100 gr (Average serve is 400gr) |
|
| Energy | 319Kj |
| Protein | 6.1g |
| Fat, Total | 0.2g |
| – Saturated | -1g |
| Carbohydrates | 11.8g |
| – Sugars | 4g |
| Sodium | 14mg |
| Allergens | None, Gluten Free |
TOOLS: Large saucepan, grater, small fry pan
METHOD
1
PREP
Finely dice onion ● mince garlic ● slice sweet potato in small 1cm cubes leaving skin on ● finely slice chilli (keep or remove seeds based on heat preference ● drain and rinse beans
2
COOK
Place large sauce pan on medium heat with 2(4) tbsp of oil ● add onion, garlic and chilli, cook for 1-2 minutes ● add sweet potato cubes, spice mix, beans and diced tomato ● fill one of the empty cans with water and add to the pan ● season with salt ● bring to the boil then turn to a simmer ● cook for 30 mins
3
COUSCOUS
Remove stems and leaves from cauliflower ● grate cauliflower using large holes on box grater (alternatively use food processor) ● slice spring onion in rings ● slice lime into wedges
4
FRY
Place small frypan on medium heat with 2(4) tbsp of oil ● add curry powder and cook for 20 seconds before adding the cauliflower ● cook cauliflower for 4-5 minutes until just tender stirring regularly ● season with salt and set aside with lid on top
5
FINISH & SERVE
Check sauce to see if the sweet potato is cooked ● add some water if the sauce looks to thick ● season if necessary ● place couscous into bowls, top with the chilli sauce, spring onion and a lime wedge
Attention customers with food allergies. Our products may contain traces of allergens, such as wheat, soybeans, tree nuts, peanuts, or wheat.